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Hey

I am on a current workout, which i do low intensity weight workout on friday and moderate intensity workout on sunday.

Friday
5x10x50%rm squat, use same weight for calf raises, rdls
3 sets bw pullups, which i am stuck on getting 5 reps followed by 2 sets of 2-3 reps.
3 sets dips

saturday
2x6-7x75%rm squat, use same weight for calf raises, rdls
3 sets bw pull ups and dips.

I have been adding 5kg to the bar everyweek, when i am able to complete my reps previously.

I eat 4 times a day, i live in a student accommodation and have been taking 2 scoops of whey protein after workouts.
i also do endurance runs on other days when not in the club, i do hill sprints and 150-200m sprints 80% intensity

Now since i have been adding 5kg to my low and moderate intensity workouts i feel i am getting close to my 1rm, which will be next week when i do 50kg maybe be able  to get 5 reps with struggle.

this will make my moderate workout turn to a high intensity workout because i am lifting my 1rm and then eventually my low intensity will catch up and reach my 1rm.

Then i will be stuck at a weight, what do you recommend i do, i am skinny guy, was advised not to do hypertrophy as i want to sprint faster but i also want to jump higher as well.

any suggestions, changes, any mistakes i am making?

thanks

  You need to stop worrying about intensities, phases, hypertrophy, no hypertrophy, etc. and simply lift weights in a progressive manner.  Every one of your questions is an overcomplicated mess that shouldnt even be a problem at the level youre at.  Lift, sprint, add weight to the bar, repeat.   Eat well and have fun with it, quit making it so damn complicated.

So i will forget about the intensity thing, just do squats twice a week and will try to hit 6-8 reps @75%, if i can hit those reps i will add 5 kg to the bar the next week, if not stick with it until i can hit those reps. Sprint 3 times a week i.e. hill sprints, long sprints and technical sprints.

I was recently studying about nutrition how much i should be eating, will take that into account as well.

thanks for advice